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Cairns Personal Trainers

Phone: +61 7 4051 2229

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25.01.2022 Come along tomorrow 6am to our Boxing class for a fun way to burn calories while working the whole body! Boxing for fitness is one of the best ways to get in shape without feeling like you are training.

25.01.2022 Happy Monday Let’s start it off right - with a workout!! Come and train with us! No membership fees No sign up costs No hidden charges... Only pay when you train! #cairnspersonaltrainers

25.01.2022 How delicious does this look!? Such a bright, healthy snack idea #eattherainbow . . #Repost @rawnice with @make_repost ... Savoring the weekend with a platter of fresh spring rolls with spicy peanut sauce dip . This rainbow platter is one of Fiona's delish raw eats @rawcrush See more

24.01.2022 Consistency is key. Sam deadlifting 110kg #cairnspersonaltrainers

24.01.2022 It ain’t going to happen overnight. One day at a time. We can help you keep your eyes on the prize Personal training sessions available now!

21.01.2022 Cairns Personal Trainers are close to the Cairns cbd providing a boutique service in our air conditioned studio. We understand the challenges of women, motherhood and what is and isn’t achievable in your training. Get in touch today and start your fitness journey with one of the qualified team of CPT! #cairnspersonaltrainers

21.01.2022 GET TO KNOW YOUR TRAINERS It’s time you got to know us a little better. First up is ... SAMANTHA - CPT Owner Nickname: Sam (sister calls me Sammy)... Born in: Adelaide Favourite exercise: Bulgarian split squats and pull-ups. Go to breakfast? Eggs and toast Coffee or tea: coffee Cheat day treat: I don’t really have cheat days, everything in moderation Pineapple on pizza: HELL NO! Fave travel destination you’ve visited: Thailand Fun fact: I only train abs once a month, if that. Keep tuned to find out more about our trainers.

21.01.2022 It’s funny because it’s true! Hands up all the burpee lovers..... Anyone!? Anyone at all!??? #cairnspersonaltrainers

19.01.2022 GO JACK GO! Jack showing great technique while doing his push ups #cairnspersonaltrainers #nevertoyoungtostart

18.01.2022 Over 55? We focus on minimising falls, preventative care and self-sufficiency. Want to increase your mental and physical energy? Come and join our Quick Silvers Group that run five times a week. Take control of your health now and get some laughs and build friendships along the way . . . #cairnspersonaltrainers #cpt #cairns #gym #fit #fitness #fitfam #workout #health #healtyfood #support #cairnsfitness #ageisnobarrier #friendshipsovermemberships #goals #groupfitness #quicksilvers

17.01.2022 GET TO KNOW YOUR TRAINERS TAMAR Nickname: T or Tame ... Born In: Warwick Qld Favourite Exercise: Barbell Deadlifts Go to Breakfast: scrambled eggs & mushrooms Coffee or tea: coffeeeeeee! I have a tattoo of a coffee cup Cheat day treat: Jatz & cheese! Pineapple on Pizza: Absolutely Fave travel destination: Ypres in Belgium Fun Fact: I broke my pinky toe on Easter Sunday when I was 11 because my brother stole my chocolate eggs & I chased him & broke my toe See more

15.01.2022 Happy Friday! Enjoy your weekend and we will see you all next week #cairnspersonaltraining #weekend

15.01.2022 WATER INTAKE This is super important! Especially living in a tropical location with hot temperatures and high humidity Are you drinking enough water!? Read on for some helpful tips to ensure you are drinking enough #Repost @dietitianrose with @make_repost ... TIPS TO INCREASE WATER INTAKE This is an important topic as often, hunger and thirst cues can be miss-understood and mixed-up, meaning someone could be dehydrated and thirty and mistake this for being hungry instead. Therefore, ensuring that you are adequately hydrated will not only benefit you cognitively, but will also assist with eating more intuitively and/or reducing the tendency to over-eat. As fluid requirements for each individual can be different, due to different body compositions and sizes, as a rough guide aiming to drink enough water so that your urine is clear in colour is a great starting point. This can equate to 2+ litres for some adults, but can look different for many people. If you are someone who struggles to maintain their fluid/water intake, then you may find some of my top tips below can help: 1 Investing in a sippy style water bottle with a straw. Don’t knock it until you try it, this can actually help! 2 Infuse water with non-caffeinated herbal teabags (i.e. @twiningsau Infuse range), sliced fruit/ vegetables (i.e. watermelon, fresh/frozen berries, cucumber), herbs (I.e mint leaves, rosemary) - these may increase the palatability (or taste) of water. 3 Soda water, sparkling water, etc still count. However like with most things, try not to over do it too much with the carbonated beverages! 4 Set a reminder! Phones can be powerful tools. Make use of the functions on your smart phone, including the reminders sections to remind you to drink up! What are your little hacks to increasing your own fluid intake? Interested to hear your thoughts below Rose

15.01.2022 If it doesn’t challenge you, it doesn’t change you We are here to motivate you and keep you on track to reach your goals! #cairnspersonaltrainers

15.01.2022 Why choose us? We offer professional training where comfort, care and friendships are at the heart of our studio. We focus on your goals by applying tailor-made functional training exercises combined with nutritional advice. We have an air conditioned studio with no mirrors. You always train with a qualified trainer and guess what? There’s NO membership fees We offer One on one or group sessions. Get in touch for your a free trial session . . . #cairnspersonaltrainers #cpt #cairns #gym #fit #fitness #fitfam #workout #health #fitspo #follow #healtyfood #weightloss #support #cairnsfitness #friendshipsovermemberships #support #goals #fitlife #instafit #eatclean #groupfitness #chooseus

14.01.2022 Hello Monday #MondayMotivation

13.01.2022 Yay for that Friday feeling Don’t forget that we are closed Monday for the public holiday. Back in action Tuesday 6th October #cairnspersonaltrainers

13.01.2022 One on one personal training sessions are now available We focus on your goals by applying tailor-made functional training exercises combined with nutritional advice. Start your fitness journey with us and see your health improve into your 30’s, 40's, 50's and beyond. Book in for your FREE personalised session today! #cairnspersonaltraining

12.01.2022 There’s still time to purchase a 10 pack of personal training sessions and get 10% off! Summer is fast approaching so don’t put it off any longer. We are here to help you be summer ready #cairnspersonaltrainers

12.01.2022 Who’s with me!? #cairnspersonaltrainers

12.01.2022 Boxing class 6-7am tomorrow (Friday) Come and finish the week on a high and earn yourself that after work drink (or two) #cairnspersonaltrainers

11.01.2022 Riding into the weekend like... #cairnspersonaltrainers

11.01.2022 Yes you read that correctly! For the entire month of Feb you can bring a friend for FREE to any of our classes and personal training sessions. That’s 2 people for the price of one! No catches. Now is the time to get organised and bring your buddy to get fit while having fun Get in touch to book in and we will see you 1st Feb!

11.01.2022 5 BENEFITS OF STRENGTH TRAINING 1. Increases your metabolism 2. Improves your physical fitness 3. Prevents injuries ... 4. Improves body composition 5. Increases bone density All of these factors play a huge part in your overall health and fitness. Include strength training 2-3 times a week in your workouts to see big improvements on the areas listed above Get in touch today to book your FREE personal training session with one of our qualified trainers.

10.01.2022 A few giggles for your Tuesday #cairnspersonaltrainers

10.01.2022 WALKING || Did you know walking is a great way to loose unwanted fat!? You’ll burn a lot of calories without working up too much of an appetite You can go at your own pace A great way to socialise while exercising By moving you’re keeping your joints active It’s a great way to relieve stress ... You can listen to your favourite music Time to think and reflect See more

09.01.2022 The stability ball is a great tool to incorporate in your exercises, especially when it comes to core work. Adding the stability factor causes your core to contract even more while exercising, making you stronger and your waistline slimmer #cairnspersonaltrainers

08.01.2022 Feeling the heat? Why not make your own delicious icy poles to cool down! #fnqlife #summer #Repost @dietianrose MAKE YOUR OWN ICY-POLES A perfect summer treat for the warmer months approaching! Make it your own way using my little guide below: ... STEP 1: pick 1-2 fruit Frozen banana Frozen berries Frozen watermelon Frozen cherries Frozen mango Frozen pineapple Frozen kiwi fruit STEP 2: Choose a liquid : Cows milk Soy milk (I.e so good) Fortified almond milk (I.e so good) STEP 3: Choose some additional protein for a creamy twist : (Optional) @yoproau yoghurt @chobaniau yoghurt @tamarvalleydairy yoghurt STEP 4: Add some texture or crunch Macadamia Nuts Crushed peanuts Peanut butter Chia seeds Cocoa nibs Coconut flakes METHOD: 1. Combine frozen fruit of choice and liquid in a blender, NutriBullet, or similar and process until smooth and thick in consistency. 2. Transfer into a icy-pole mould, layering with your choice of protein sources, and extra add in’s, etc. 3. Freeze for 6+ hours. Tip: before removing icy-poles, place the tray under hot water for 1-2 mins to allow the icy-poles to be removed more easily. Enjoy, Rose Mango Weis Inspired Icy-Poles for: @biterite_co and @the_sportsdietitian See more

07.01.2022 HOLA! Come and join our #fitfam! No memberships here, just friends who love to workout

06.01.2022 Put a healthy twist on those treats #Repost @dietitianrose with @get_repost BAKED CAULIFLOWER TOTS ... For those who don’t know what tots are, they are more commonly known/ sold as gems - a very fond childhood memory. This recipe offers a more nutritious spin on the original gems. In saying this, there will always be a place in my heart, and stomach, for the occasional potato gem treat. Sorry non-cauliflower fans, this one’s probably not your cup of tea, but never say never. It’s worth a try Please note: if you would prefer to substitute the cauliflower for potato please feel free to do this. INGREDIENTS: 1/2 head cauliflower 1 large egg, whisked 1/2 onion, finely grated 1/4 cup parmesan cheese 1 cup wholemeal plain flour 1/4 cup blanched almond flour (plus more for coating) 1 tbsp favourite herbs/seasoning (I used @justflavourco Italian herb seasoning). black pepper Extra virgin olive oil TO SERVE: Sliced shallots Sliced chilli/ mini capsicum (optional) @nandosaus perinaise sauce METHOD: 1. Preheat oven to 200 degrees Celsius (fan forced). Line a large rectangular baking tray with baking paper. 2. Steam the cauliflower for 10 minutes or until soft (a knife should pierce the stem with ease at this point). 3. Place the cauliflower in a food processor, NutriBullet, or similar and blend until smooth (note: depending on the size of your blender this may need to be performed in batches). 4. Transfer the pureed cauliflower into a thin dish towel or similar and strain excess water out (as much as possible). 5. Transfer the squeezed cauliflower meal/paste into to a large bowl. Combine the remaining ingredients, including the egg, onion, Parmesan, flour, and seasonings of choice. Combine well with a spatula or similar. 6. Using your fingers, take small amounts of mixture, placing in a bowl of almond meal to coat the mixture, and then roll into individual ‘tots’ approx 3-4cm in length. 7. Spray the tots with extra virgin olive oil and cook for ~18-20 minutes or until browned. Recipe inspired by the lovely @healthybodhealthymind Enjoy! Rose

06.01.2022 We are CLOSED today for the public holiday so it’s the perfect opportunity to make yourself something yummy! Why not try this #Repost @dietitianrose with @get_repost POKE BOWL YOUR WAY A super quick and easy dinner or lunch meal that can be customised to the way that you like it. You guys are going to love this one! ... Did you know : poke or poke is Hawaiian for to slice or to cut crosswise into pieces (haha how cool I did not know this!) How to construct your own balanced poke bowl : 1. ADD YOUR CHOICE OF COLOURFUL VEG Lettuce, spinach, or cabbage mix Cucumber Carrot Spring onion Cherry Tomato Sliced Radish ADD YOUR CHOICE OF CARBS : long grain rice (basmati) Brown rice Vermicelli noodles ADD CHOICE OF PROTEIN : Smoked salmon Shredded Chicken breast Edamame beans Grilled tofu ADD YOUR CHOICE OF HEALTHY FATS : Sliced avocado Drizzle of extra virgin olive oil As a general rule, aim to portion your plate with: 1/2 plate of vegetables 1/4 plate low GI carbohydrates 1/4 plate lean protein This will ensure that you can eat meals in a healthy & balanced way, enabling you to include more vegetables into your diet, whilst still enjoying your favourite foods . I made my poke bowl with cabbage mix, cucumber, spring onion, edamame beans, avocado, smoked salmon, brown rice, and sesame seeds What is your favourite poke bowl combo? I’m interested to here your thoughts in the comments below Rose

06.01.2022 Starting off your week with some giggles #cairnspersonaltrainers

06.01.2022 The ladies working on those abs thismorning #cairnspersonaltrainers

06.01.2022 Happy Friday! Have a great weekend and get out and enjoy the sunshine #cairnspersonaltrainers #fridayvibes

05.01.2022 Social Coffee and cake Been working hard since we’ve been back at the gym!

04.01.2022 Come and join us this Sunday as we tackle the Behana Gorge walk. It’s a 7km round trip. With a few steep hills, come prepared to sweat The view from the top will be worth it! Don’t forget your water bottle. Meet at the Behana Gorge car park at 7am! #cairnspersonaltrainers

04.01.2022 We see this look a lot

04.01.2022 That time we held an animal themed workout #cairnspersoanltrainers #mondaymood

04.01.2022 How yummy does this lower GI brekky look #Repost @dietitianrose with @get_repost CHOC & PB OVERNIGHT OATS A great breakfast idea for those busy weekday mornings. - making a great meal prep idea . With a lower GI content, this breakfast will keep you fuller for longer, proving you with longer lasting energy ... INGREDIENTS (makes 2): 2/3 cup @twogoodau Vanilla Yoghurt 1 cup rolled oats 1 1/4 cups milk or alt of choice 4 tbsp unsweetened cocoa powder 1 tbsp chia seeds or LSA meal (optional) 2-3 tbsp honey or maple syrup 1 tsp @mayversfood extra crunchy peanut butter METHOD: 1. Mix all ingredients together in a medium sized mixing bowl until well combined. 2.Spoon 1 tbsp of @mayversfood Peanut Butter into the bottom of two spare @mayversfood peanut butter jars, or similar. 3. Layer the jars so that - 1/3 of both jars are filled with chocolate oats mixture, then add 2 tbsp of @twogoodau Vanilla yoghurt to separate mixture and finish off by filling the remainder of the jar with the chocolate oats mixture on top (as pictured). 4. Close or seal jar and Refrigerate overnight of for at least 3-4 hours before eating. 5. Top with your choice of toppings - I used sliced Banana, Cocoa Nibs, and a sprinkle of shredded coconut. Enjoy! Rose See more

03.01.2022 HAPPY MONDAY Time to workout and own the day! Who’s with me?

02.01.2022 Be that 1 in 4! Time to workout with #cairnspersonaltrainers

02.01.2022 We are CLOSED today. But will be back in action tomorrow Enjoy your Aussie day celebrating this amazing country we live in!